“These are necessary to turn your newfound speed into a sustainable pace during a race, explains Reheisse. “Performing repeat miles or 800s, or yo-yo-ing back and forth in this workout, you will s
till be running faster than your goal pace.” Reheisse suggests aiming for 15-30 seconds faster than goal pace on the mile repeats, and 45 seconds to 1 minute faster in the 800s. “As you progress, it will be the rest period that gets shorter, so that it becomes more race-like.
